Hi Everyone!

Welcome to Body Sculpt Workout #9!

Today we have a super effective standing workout for your entire body. This exercise routine will work your arms, shoulders, core, glutes and legs. We are using several compound exercises to really maximize the results from this workout.

Grab some dumbbells for this routine. If you don’t have dumbbells you have two choices:

1. Grab something from around the house to add some resistance: Water jugs, pots/pans, a book bag, etc.
2. Complete the exercises with body weight.

Push yourself during the workout. Remember, you are training yourself mentally and physically. When we exercise we teach our bodies how to improve our fitness levels, endurance and strength. We also teach our mind how to withstand difficult things without quitting.

One of the most important things to learn about having a workout routine is how to stay motivated to keep showing up and working out. The truth is, no one is always motivated to workout. People who are successful at making exercise a longterm lifestyle change don’t only workout when they are motivated. They workout even when they don’t feel like it.

Prior to filming this workout, I was exhausted and not feeling great. I made the dubious decision to have a grilled cheese sandwich for lunch even though I’m lactose intolerant. As a result, my belly felt like someone blew up a balloon inside of it, and I felt sluggish and uncomfortable. I knew that exercise would help me feel better, even though I wasn’t feeling motivated, so I did it anyway. Afterward, I felt so much better.

Have fun, push yourself, challenge yourself to get in as many reps as you can or to use a heavier dumbbell for some exercises. Then give yourself an extra pat on the back, and a virtual high five from me for completing the workout. You’ve got this.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

1. Low Impact Jumping Jacks
2. Calf Raise Curl
3. Squat Pulse
4. Single Leg Chair Extension: Right
5. Single Leg Chair Extension: Left
6. Standing Cross Crunch: Right
7. Standing Cross Crunch: Left
8. Standing Side Heel Press: Right
9. Standing Side Heel Press: Left
10. Swaying Goddess
11. Twist and Reach: Right
12. Twist and Reach: Left
13. Warrior Deadlift: Right
14. Warrior Deadlift: Left
15. Skier
16. Flat Back to Triangle: Right
17. Flat Back to Triangle: Left
18. Sumo Twist: Right
19. Sumo Twist: Left
20. Squat and Press
21. Lunge to Row: Right
22. Lunge to Row: Left
23. Bent Knee Press with Chest Press: Right
24. Bent Knee Press with Chest Press: Left
25. Single Leg Squat: Right
26. Single Leg Squat: Left
27. Side to Side Squat and Fly
28. Chair Pose Press